Olive oil is a cornerstone of the Mediterranean diet. Rich in healthy fats, particularly monounsaturated fats, it helps boost metabolism and reduce hunger.
Leafy greens like spinach, kale, and arugula are packed with fiber, vitamins, and minerals. These low-calorie, high-nutrient foods help keep you full for longer, reducing the urge to snack.
Nuts (like almonds, walnuts, and pistachios) and seeds (like chia and flax) are rich in protein, fiber, and healthy fats. When consumed in moderation, they promote satiety and curb overeating.
Fatty fish such as salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids and protein. Omega-3s help reduce inflammation, promote fat burning, and support overall health.
Whole grains like quinoa, brown rice, and barley are loaded with fiber and essential nutrients. These complex carbs provide long-lasting energy and prevent spikes in blood sugar, making them an ideal choice for weight loss.
Fruits like berries, oranges, and apples are high in antioxidants, vitamins, and fiber. The natural sugars in fruit provide energy without causing weight gain when eaten in moderation.
Legumes such as chickpeas, lentils, and beans are packed with protein and fiber. They are low in fat and provide long-lasting energy, making them a perfect substitute for higher-calorie foods.